Dark mornings and nights during the winter months make it tough to hit the pavement (regardless of the temperature outside). Many people use exercising outdoors as a way to release stress and meet up with likeminded friends. It is probably even more important for women during the darker months not to be out alone (sad fact, but true). It is important to dress appropriately when training outdoors in the early mornings or late evenings so that drivers and cyclists can see you (nobody likes a run or ride that ends in injury) and to ensure you don’t overheat or struggle to stay warm. Here are my five tips on how to stay warm and safe in the winter months.
Wear light colours or high vis– This one is a no brainier. If others on the road or pavement can’t see you, they might not be able to avoid you. Unfortunately, many sports brands limit the colours of their clothing to primarily black. If you don’t have a top or bottom that is white or a bright colour, look for hi-vis accessories- such as a head band or gloves.  Ultimate Performance has a versatile range of reflective and LED kit this season. You can even level up with a head torch, clip on lights if you run with a rucksack, or an LED vest. Hi-vis accessories and small flashing lights are a good way in increase your visibility without having to carry too much extra gear.
Wear an ID bracelet– This bracelet is a must for anyone who exercises on their own. A reflective canvas strap holds a piece of paper that has your essential details- date of birth, allergies, emergency contact info, and anything else you feel is pertinent. That way, if you are found unconscious, you will be cared for properly. You can also laminate a small card and keep it in your wallet or pocket for easy access. It is tempting to believe your phone has an ICE setting, but if your phone breaks or is stolen, you will be out of luck.
Be mindful of layers– Layers are important in the winter to maintain proper body temperature. You don’t want to overheat or be too cold. When selecting your outfit, think about what the temperature will be like at the start of your session and then the end. I usually dress so I am a bit cooler to start. Once I complete my warm up (which is very important in the colder months, so please do not skip this), I am usually at the right temperature or even too hot.  Páramo make a great range of base layer from shorts to short sleeves to leggings and long sleeves that can help you find the right temperature comfort zone. The asymmetric zippers on the outer layers are a nice feature to keep your skin safe from the cold metal.
Does it snow where you live? Adjust your kit accordingly. If so, a white top may camouflage you. Fog or mist? Again, white or grey might not be the best colour choice. Think about your environment and aim to clash! Bright colours are great, as well as flashing lights and reflective material (see above).
You also need to have the right shoes for the wet and slippery terrain. On Running’s Cloudventure waterproof trail shoe has amazing cushioning and perfect grip to keep you on your feet for medium and long distances. I tend to wear waterproof trail shoes on a daily basis in London during the winter months to keep my feet warm and dry.
Be prepared to stay indoors. Unfortunately, there may be times were it isn’t safe to go out due to weather conditions or if you are not feeling well. There is nothing wrong with having a bonus rest day or working out indoors. While you may prefer to be outdoors (I know I do), sometimes you have to be sensible. Missing one session is much better than being out for a few weeks dur to illness or injury.
These are just a few ways you can ensure you are safe when exercising in the darker winter months. Stay safe and keep hitting the pavements on foot or the roads on your bike keeping the above in mind. You can’t be too bright in your outfit choice or too lit up (go on and put Christmas trees to shame). The other people on the road will be grateful they can see you and avoid near collisions. You can, however, be too warm or too cold. I think of dressing in layers as another layer to add to my training. Keep trying out different combinations until you find one that works. Be bright, be seen. Be safe.
I grew up playing in the snow during the long winters of Upstate New York and downhill skiing on the weekends. It is one of the activities I truly love, and miss most since moving in London. With my extreme travel insurance for Ultra X Jordan, winter sports were covered. There was no way I was going to miss a chance to ski this year. I was lucky enough to go skiing in both Italy and Switzerland this year and am already making plans for the next season.
Now that I work with brands, I tend to notice more what people are wearing in the lines at the lift. This year, 99% of the people I saw were wearing helmets. Bike helmets are something I feeling strongly about, and I feel the same about ski and snowboard helmets. Think about how much time, effort, and money you put into your education. Think about how lucky you are to be able to go skiing and not limited in your ability to move. Wearing a helmet won’t 100% protect you from injury or death, but it can reduce the risk of impact and/or injury should you have an accident.
James giving me his best Blue Steel while putting on Carv 700 and G540
James and I tried out the Wed’ze Carv 700 with MIPS (thanks Decathlon!) ski/snowboard helmet during our recent trip to Switzerland. He has had his previous helmet since we lived in the USA and noticed that the polystyrene lining was starting to degrade. The Wed’ze Carv 700 seems to have universal fit, as it fit me and our friend, Jamie, too. All of our heads are different shapes, but the Carv 700 has a ratchet fitting that can adjust the tightness. My helmet is a POC Bug and I have had it since 2010. Although it doesn’t show any signs of wear and tear, it has been checked as hold luggage more times than I can count. I decided it couldn’t hurt to replace my helmet as well. I soon learned there are many helmets of various pricing and styles out there! Hopefully this post will help you decide which ski helmet is best for you.
When you go to purchase a helmet, there are a few features to consider: the fit, the ventilation, how to store it, and when to replace it. Hate to say that the color is the last thing to think about. Let’s break down each point.
Fit: This is the most crucial bit for obvious reasons. I asked Adam Summerfield, the SMITH UK brand manager at UltraSport, for advice on how to find the perfect helmet. Summerfield says:
To get a good fit the first thing you will need to do is measure your head, take a soft tape measure and wrap it around your head about 1cm above your eyebrows and ears. Once you have the measurement you should fit into one of the following sizes S (51cm-55cm), M (55cm-59cm), L (59cm-63cm), XL (63cm-67cm). When choosing your helmet it should feel snug but not tight, if you feel your head is being squeezed it’s too small or if the helmet can move around freely on your head it’s too big. A lot of helmets now come with fit systems which allow you to adjust the helmet to get the perfect size.Â
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Fit is the most important thing to consider (not color, sorry) as if the helmet doesn’t fit properly, your head will not be protected. Also check how your googles will fit on/with the helmet. You will need ventilation to prevent the googles from fogging up and, of course, it needs to be comfortable when you have them on. For example, James felt the Carv 700 pushed his goggles down his nose a little bit compared to his old helmet. His goggles, Wed’ze G540, were also new (and a different design than his old ones) so he might just need to get used to the change. The goggles didn’t fog up though, so that was a good indication that the goggles and helmet were the right fit.
How goggles attach to the back of Carv 700
Does it have MIPS (Multi-Directional Impact Protection System)? This is a feature that is now becoming more and more popular in both cycling and snow sport helmets. it works by separating the shell of the helmet and the liner by a low friction layer. In a crash, this allows the helmet to slide relative to the head reducing rotational force on the brain. The SMITH Mission and CARV 700 both have this feature.
SMITH Mission
Another safety feature to look for is RECCO(R) search and rescue compatibility if you tend to be an advanced snow sport athlete. Rescuers will send out a signal that is reflected by the sensor in the helmet, such as after an avalanche. Of course, you need to check with the resort you are visiting to see if they use a RECCO(R) compatible system. The Wed’ze Carv 700 has this feature (although thankfully we didn’t have to try it out).
Ventilation: Personally, I am always cold and even wear a thin hat under my POC helmet. However, I can removed pieces of the lining if I start to overheat (but I never have). My husband, on the other hand, is always hot and prefers his ventilation fully open. Consider how your body temperature runs and where you are likely to be skiing when you make your selection. The Salomon Sight has a unique climate control system that includes 12 vents with six adjustable zone, an EPS4D internal airflow system, and quick drying fabric to help you regulate your body temperature while enjoying time on the slopes.
Salomon Sight helmet
Ear covers: Bern makes a multi-purpose helmet that works for skiing, snowboard, cycling, skateboarding. Our friend, Jamie, has one. This is a good choice if you are limited on space to store things. However, it didn’t have any ear covers, so Jamie’s ears were cold this year at Verbier. How to store it: Summerfield recommends trying to find somewhere dry and not in direct sunlight as the UV rays can break down the materials of a helmet over time. When travelling, try to avoid checking the helmet in the hold and instead carry the helmet with you (If you are on EasyJet, I am sure you have seen people wear their helmets on board to save checking a bag). Or you can invest in a hard case to protect your helmet when travelling or storing. When to replace it: The most obvious time would be after a crash but every three to five years is a good idea too. As James has observed, the polystyrene will start to degrade. Storing the helmet in the proper climate (as mentioned above) and carrying it onto the plane (rather than checking) will help extend the life of your helmet too.
Hopefully, these tips will give you a few things to look out for the next time you have to invest in a snow sport helmet. Leave a comment below and let me know what make and model you have and why you choose it.
Thanks to Decathlon for the gifted Carv 700 ski helmet and G540 goggles. All opinions are honest and our own.
I grew up playing in the snow during the long winters of Upstate New York and downhill skiing on the weekends. It is one of the activities I truly love, and miss most since moving in London. With my extreme travel insurance for Ultra X Jordan, winter sports were covered. There was no way I was going to miss a chance to ski this year. I was lucky enough to go skiing in both Italy and Switzerland this year and am already making plans for the next season.
Now that I work with brands, I tend to notice more what people are wearing in the lines at the lift. This year, 99% of the people I saw were wearing helmets. Bike helmets are something I feeling strongly about, and I feel the same about ski and snowboard helmets. Think about how much time, effort, and money you put into your education. Think about how lucky you are to be able to go skiing and not limited in your ability to move. Wearing a helmet won’t 100% protect you from injury or death, but it can reduce the risk of impact and/or injury should you have an accident.
James giving me his best Blue Steel while putting on Carv 700 and G540
James and I tried out the Wed’ze Carv 700 with MIPS (thanks Decathlon!) ski/snowboard helmet during our recent trip to Switzerland. He has had his previous helmet since we lived in the USA and noticed that the polystyrene lining was starting to degrade. The Wed’ze Carv 700 seems to have universal fit, as it fit me and our friend, Jamie, too. All of our heads are different shapes, but the Carv 700 has a ratchet fitting that can adjust the tightness. My helmet is a POC Bug and I have had it since 2010. Although it doesn’t show any signs of wear and tear, it has been checked as hold luggage more times than I can count. I decided it couldn’t hurt to replace my helmet as well. I soon learned there are many helmets of various pricing and styles out there! Hopefully this post will help you decide which ski helmet is best for you.
When you go to purchase a helmet, there are a few features to consider: the fit, the ventilation, how to store it, and when to replace it. Hate to say that the color is the last thing to think about. Let’s break down each point.
Fit: This is the most crucial bit for obvious reasons. I asked Adam Summerfield, the SMITH UK brand manager at UltraSport, for advice on how to find the perfect helmet. Summerfield says:
To get a good fit the first thing you will need to do is measure your head, take a soft tape measure and wrap it around your head about 1cm above your eyebrows and ears. Once you have the measurement you should fit into one of the following sizes S (51cm-55cm), M (55cm-59cm), L (59cm-63cm), XL (63cm-67cm). When choosing your helmet it should feel snug but not tight, if you feel your head is being squeezed it’s too small or if the helmet can move around freely on your head it’s too big. A lot of helmets now come with fit systems which allow you to adjust the helmet to get the perfect size.
Fit is the most important thing to consider (not color, sorry) as if the helmet doesn’t fit properly, your head will not be protected. Also check how your googles will fit on/with the helmet. You will need ventilation to prevent the googles from fogging up and, of course, it needs to be comfortable when you have them on. For example, James felt the Carv 700 pushed his goggles down his nose a little bit compared to his old helmet. His goggles, Wed’ze G540, were also new (and a different design than his old ones) so he might just need to get used to the change. The goggles didn’t fog up though, so that was a good indication that the goggles and helmet were the right fit.
How goggles attach to the back of Carv 700
Does it have MIPS (Multi-Directional Impact Protection System)? This is a feature that is now becoming more and more popular in both cycling and snow sport helmets. it works by separating the shell of the helmet and the liner by a low friction layer. In a crash, this allows the helmet to slide relative to the head reducing rotational force on the brain. The SMITH Mission and CARV 700 both have this feature.
SMITH Mission
Another safety feature to look for is RECCO(R) search and rescue compatibility if you tend to be an advanced snow sport athlete. Rescuers will send out a signal that is reflected by the sensor in the helmet, such as after an avalanche. Of course, you need to check with the resort you are visiting to see if they use a RECCO(R) compatible system. The Wed’ze Carv 700 has this feature (although thankfully we didn’t have to try it out).
Ventilation: Personally, I am always cold and even wear a thin hat under my POC helmet. However, I can removed pieces of the lining if I start to overheat (but I never have). My husband, on the other hand, is always hot and prefers his ventilation fully open. Consider how your body temperature runs and where you are likely to be skiing when you make your selection. The Salomon Sight has a unique climate control system that includes 12 vents with six adjustable zone, an EPS4D internal airflow system, and quick drying fabric to help you regulate your body temperature while enjoying time on the slopes.
Salomon Sight helmet
Ear covers: Bern makes a multi-purpose helmet that works for skiing, snowboard, cycling, skateboarding. Our friend, Jamie, has one. This is a good choice if you are limited on space to store things. However, it didn’t have any ear covers, so Jamie’s ears were cold this year at Verbier. How to store it: Summerfield recommendstrying to find somewhere dry and not in direct sunlight as the UV rays can break down the materials of a helmet over time. When travelling, try to avoid checking the helmet in the hold and instead carry the helmet with you (If you are on EasyJet, I am sure you have seen people wear their helmets on board to save checking a bag). Or you can invest in a hard case to protect your helmet when travelling or storing. When to replace it: The most obvious time would be after a crash but every three to five years is a good idea too. As James has observed, the polystyrene will start to degrade. Storing the helmet in the proper climate (as mentioned above) and carrying it onto the plane (rather than checking) will help extend the life of your helmet too.
Hopefully, these tips will give you a few things to look out for the next time you have to invest in a snow sport helmet. Leave a comment below and let me know what make and model you have and why you choose it.
Thanks to Decathlon for the gifted Carv 700 ski helmet and G540 goggles. All opinions are honest and our own.
One of the things I love about London is how people pour their heart and soul into their community. Whether their passion is cycling, singing, the environment, their local neighborhood, rescued animals, or bee keeping, you can find your tribe somewhere within the M25. Experts come together to teach the novice. The group may host an open day event in the hopes to spark.the interests of others. These hobbies offer a commonality that might not be found at work or at home. A release. A kinship.
I was lucky when I moved to London from the USA to find a Glee-esque show choir with Starling Arts. Much like my drama club friends from high school, I knew I could burst into song at any time with my choir mates without any strange looks. Starlings tend to love theatre, sing-a-long cinema showings, and Pitch Perfect. Coming from all walks of life, we had a love of singing (not as much with dancing) that we bonded over every Tuesday night in Pimlico.
Starling Arts’ FORTE at our summer fete
Unfortunately, when I moved out to North London to be closer to work, I would get home very late on a work night after choir. When we moved to East London, my commute was super long and the dog needed to be let out. I am still sad that I don’t go to choir anymore (because of #tracktuesday). Many of my choir mates are still rehearsing with Starling Arts and I keep tabs on them via Facebook. I am proud to see the founders, Anna and Emily, have built a successful company and made Starling Arts their full-time gigs.
Whole Foods/Boutique Sport run club from Piccadilly Circus
My other passion, aside from theatre, is- you guessed it- sport. When I started my blog in 2012, I didn’t think I would ever be able to run a marathon. Over the years, my love for running has slowly developed due to the people I have met through the sport. Now I hate missing #tracktuesday with Advent Running and most of my holidays have a race on the itinerary. I have also become a Leader in Running Fitness with England Athletics, followed by Coach In Running Fitness, due to this inspiring and supportive community. Both of these certifications mean I am qualified to lead run clubs, amongst other things. I have been invited to many one-off run events for brand launches and attended ones put on by running stores. This month, I am volunteering to be one of the run leaders at the Love Trails Festival. Being a run leader is not as easy as it looks so here are my top five tips on how to be a fantastic run club leader.
1. Stay with the last runner. No one wants to be the last person to cross the finish line. Slower runners (and remember each person percieves ‘slow’ differently) might be nervous when attending run clubs that they will be judged for their pace and get left behind. Even worse, they might be worried they will get lost if they fall too far behind the group. A good run club leader will realize the workout is for other people and not worry about the pace. Staying with the last runner gives them confidence and makes sure that no one is lost along the way.
2. Review the safety rules before you head out and follow them. When I lead a run clun, my rules are to always stay on pavement; be aware of pedestrians, cyclists and cars in the road, especially at junctions; follow the green man rather than blindly crossing the road because someone else did. I make sure I do the same to follow a good example. I have also beenknown to use my “mom arm” once in a while to keep people from running out into the road.
Whole Foods/Boutique Sport run club from Kensington
3. Encourage everyone to cheer each other on. This is probable the American in me, but I always encourage runners in the group (good job, well done, keep going!) and ask others to do the same. I can’t be everywhere at once and it is also a good way to break the ice. My runs end in mandatory high fives too, which are typically followed by a smile. 4. If you don’t have many leaders, try to keep the group together with fartleks or exercises at stop lights. It is difficult to predict how many runners will turn up at a run club. At a miniumum, I prefer two leaders, one for the front and one for the back (see tip #1). The person in front can confidently lead the way (which can be challenging in London where the streets tend to wind) while the other leader makes sure no one is left behind. However, if there is only one of you, ask the faster runners to either stop at specific junctions to meet up or have them run back to you as fast as they can when they can’t see you any more to regroup. If you want them to stop at a light, they can do squats, burpees or star jumps (jumping jacks) until you catch up. 5. Introduce yourself every week. Ask new people if they have any injuries you need to know about. This is important, espcially if you are not wearing a uniform to distinguish yourself from the other runners. You can ask who is new, but some people might be too self-consicous to raise their hand. A good practice is to ask everyone who has injuries and then offer to speak to them privately about it. Learning names is hard for me, but if I can learn a few a week, I know people will appreiciate it.
If you have things your love or hate about run club leaders, leave a comment below and let me know. It would be interesting to hear what you think is important.
Track Tuesday Group 4, that I often pace with Advent Running
One of the things I love about London is how people pour their heart and soul into their community. Whether their passion is cycling, singing, the environment, their local neighborhood, rescued animals, or bee keeping, you can find your tribe somewhere within the M25. Experts come together to teach the novice. The group may host an open day event in the hopes to spark.the interests of others. These hobbies offer a commonality that might not be found at work or at home. A release. A kinship.
I was lucky when I moved to London from the USA to find a Glee-esque show choir with Starling Arts. Much like my drama club friends from high school, I knew I could burst into song at any time with my choir mates without any strange looks. Starlings tend to love theatre, sing-a-long cinema showings, and Pitch Perfect. Coming from all walks of life, we had a love of singing (not as much with dancing) that we bonded over every Tuesday night in Pimlico.
Starling Arts’ FORTE at our summer fete
Unfortunately, when I moved out to North London to be closer to work, I would get home very late on a work night after choir. When we moved to East London, my commute was super long and the dog needed to be let out. I am still sad that I don’t go to choir anymore (because of #tracktuesday). Many of my choir mates are still rehearsing with Starling Arts and I keep tabs on them via Facebook. I am proud to see the founders, Anna and Emily, have built a successful company and made Starling Arts their full-time gigs.
Whole Foods/Boutique Sport run club from Piccadilly Circus
My other passion, aside from theatre, is- you guessed it- sport. When I started my blog in 2012, I didn’t think I would ever be able to run a marathon. Over the years, my love for running has slowly developed due to the people I have met through the sport. Now I hate missing #tracktuesday with Advent Running and most of my holidays have a race on the itinerary. I have also become a Leader in Running Fitness with England Athletics, followed by Coach In Running Fitness, due to this inspiring and supportive community. Both of these certifications mean I am qualified to lead run clubs, amongst other things. I have been invited to many one-off run events for brand launches and attended ones put on by running stores. This month, I am volunteering to be one of the run leaders at the Love Trails Festival. Being a run leader is not as easy as it looks so here are my top five tips on how to be a fantastic run club leader.
1. Stay with the last runner. No one wants to be the last person to cross the finish line. Slower runners (and remember each person percieves ‘slow’ differently) might be nervous when attending run clubs that they will be judged for their pace and get left behind. Even worse, they might be worried they will get lost if they fall too far behind the group. A good run club leader will realize the workout is for other people and not worry about the pace. Staying with the last runner gives them confidence and makes sure that no one is lost along the way.
2. Review the safety rules before you head out and follow them. When I lead a run clun, my rules are to always stay on pavement; be aware of pedestrians, cyclists and cars in the road, especially at junctions; follow the green man rather than blindly crossing the road because someone else did. I make sure I do the same to follow a good example. I have also beenknown to use my “mom arm” once in a while to keep people from running out into the road.
Whole Foods/Boutique Sport run club from Kensington
3. Encourage everyone to cheer each other on. This is probable the American in me, but I always encourage runners in the group (good job, well done, keep going!) and ask others to do the same. I can’t be everywhere at once and it is also a good way to break the ice. My runs end in mandatory high fives too, which are typically followed by a smile. 4. If you don’t have many leaders, try to keep the group together with fartleks or exercises at stop lights. It is difficult to predict how many runners will turn up at a run club. At a miniumum, I prefer two leaders, one for the front and one for the back (see tip #1). The person in front can confidently lead the way (which can be challenging in London where the streets tend to wind) while the other leader makes sure no one is left behind. However, if there is only one of you, ask the faster runners to either stop at specific junctions to meet up or have them run back to you as fast as they can when they can’t see you any more to regroup. If you want them to stop at a light, they can do squats, burpees or star jumps (jumping jacks) until you catch up. 5. Introduce yourself every week. Ask new people if they have any injuries you need to know about. This is important, espcially if you are not wearing a uniform to distinguish yourself from the other runners. You can ask who is new, but some people might be too self-consicous to raise their hand. A good practice is to ask everyone who has injuries and then offer to speak to them privately about it. Learning names is hard for me, but if I can learn a few a week, I know people will appreiciate it.
If you have things your love or hate about run club leaders, leave a comment below and let me know. It would be interesting to hear what you think is important.
Track Tuesday Group 4, that I often pace with Advent Running
Too often do I see cyclists without helmets, wearing headphones, or riding without lights in the evening. These seem like no-brainers to me but maybe that is because I am a very cautious cyclist. Or I thought I was. I wear hi-vis and indicate at every junction. I refuse to ride down the middle of traffic and would rather walk my bike through a deathly junction that ride it. It turns out I was missing a critical point about cyclist safety.
Red arrow is pointing to the damage from Oldland treating my helmet as a chew toy.
My helmet needed replacing.
When we first adopted Oldland, we had a bit of a teething period where he would chew stuff or eat the garbage while we were out. My helmet was one of those things. I didn’t think much of it as only a bit of the foam was missing and I continued to wear it.
After a 40 mile cycle ride this weekend, James and I stopped at a local market in Redbridge. They had 2 stalls dedicated to bikes (one to sell used bikes, the other for repairs). My gears don’t shift very well but the queue was too long to have it sorted for free. I decided to stop at BikeTrax in Wanstead to see if they could help me and also to purchase a bell (mine fell off at the first London Duathlon).
The staff at Bike Trax were really nice and explained my gear shifting problems to me. They also had bells, so I picked one up. As I was paying for the bell, Noah (who is also a wheelsmith) noticed my helmet and said he couldn’t let me leave the shop in good conscience as my helmet was not safe. Here is a video of him explaining why:
After we shot the video, Noah had a go at my helmet. Not bad for a skinny cyclist!
The other points to consider when purchasing a helmet:
-The fit: make sure it fits your head properly, sitting on your forehead, not back
-It meets safety standards, such as 16 CFR 1203 in the USA, BSEN1078 in the UK. Noah explained the helmet I purchased met Australian standards, which is better than UK.
-Helmets need to be replaced every 2-3 years nowadays. It used to be every 5 (which is how long I had my helmet). I imagine this is due to the different materials being used to make them lighter nowadays.
-Don’t leave in high temperatures, such as storing in your car or near a heat source. If you see any damage to the plastic shell (which is also affected by UV light), you need to replace your helmet.
Big thanks to BikeTrax for great service and having the things I needed in stock. There were several color options for my helmet but I went with red and black to match my bike. I am sure I will be back to BikeTrax again soon as I like supporting local businesses and the staff were very friendly and helpful. Thanks to Noah for being a good sport and letting me film him too!
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